Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Lying Supine Curl
The dumbbell lying supine curl is an isolation exercise targeting the biceps, performed while lying flat on a bench. It emphasizes strict form and minimizes cheating by stabilizing the body.
Step-by-Step Form & Technique
- 1.Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
- 2.Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3.Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4.Hold the contracted position for a brief pause as you squeeze your biceps.
- 5.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Lying Supine Curl in RepEight
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